What Is Ultra-Filtered Milk, and How Does It Pack So Much Protein?
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It seems like every day, there’s a new milk alternative hitting grocery store aisles. The trend’s been leaning toward plant-based stuff, but ultra-filtered milk—the latest liquid darling—is setting itself apart by relying on real deal dairy.
And on some pretty significant nutritional claims: Labels on popular brands like Fairlife tout way more protein than the traditional stuff and none of the lactose, a welcome change for the more than one in three Americans who have difficulty digesting regular dairy.
But are all these nutritional perks legit? We connected with dairy and nutritional experts to break down everything you need to know about ultra-filtered milk before you moo-ve it (sorry) to your cart.
What actually is ultra-filtered milk, and how does it compare nutritionally to the regular stuff?
The “ultra-filtered” name comes from the special process needed to produce it—and yes, as the term suggests, it essentially concentrates it, Dennis D’Amico, PhD, an associate professor of animal science at the Agricultural Biotechnology Laboratory at the University of Connecticut, tells SELF. Basically, a pressurized filtration system does the work of separating and removing smaller compounds like lactose, minerals, water, and some water-soluble vitamins like B (but the fat soluble ones, like A and E, are retained and concentrated). “The resulting milk has more protein, more calcium, and less sugar,” he explains.
The difference in nutritional makeup is probably the biggest distinction between ultra-filtered milk and regular milk. Depending on the brand—and how much they concentrate their product—ultra-filtered milk can have anywhere from 13 to 18 grams (g) of protein per cup, along with 380 to 500 milligrams (mg) calcium compared to traditional milk’s eight grams and 300 mg per cup, respectively. It also has less sugar: 6 to 9 grams compared to 12 grams per cup.
What’s more, the pressure filtration method removes nearly all of the lactose, the sugar in milk that can cause symptoms like bloating, gas, or diarrhea for folks who have difficulty digesting it. But most companies take an additional step to make sure that not even trace amounts remain in what they sell—that way, they can label it as lactose-free, says Dr. D’Amico. They do this by adding an enzyme called beta-galactosidase (a.k.a. lactase), which metabolizes any leftover lactose so that your body doesn’t have to, Cara Harbstreet, MS, RD, of Street Smart Nutrition, tells SELF. Without that added enzyme, she says, there’s always a possibility that small amounts of lactose could still be in there, so only consider options with the official lactose-free label if you’re concerned.
Important: All this doesn’t mean that ultra-filtered milk is safe for people who have a dairy allergy rather than an intolerance. That’s because ultra-filtration doesn’t remove the milk proteins (like beta-lactoglobulin) that trigger such conditions—in fact, Dr. D’Amico says, it concentrates them.
How else is ultra-filtered milk different from regular milk?
Aside from those nutritional differences, ultra-filtered milk isn’t that dissimilar from what you know, Harbstreet says. If you drink it on its own, you may notice that it seems thicker (thanks to its concentration) and tastes slightly sweeter because of the already metabolized lactose. But if you’re using it in cooked recipes like mac and cheese or pancakes, or anywhere else you normally use milk, it’s unlikely you’d notice a difference, she says.
Your ultra-filtered milk will also likely last longer than the regular stuff, since lots of brands ultra-pasteurize them, says D’Amico. That’s why you may notice super long best-by dates on their cartons—they could be a couple months in advance, compared to just a few weeks for regular pasteurized milk. (After opening, though, don’t expect them to last quite that long. Fairlife should be finished within 14 days, according to the company, while the USDA recommends drinking regular milk within seven.)
Then there’s the cost: The special, ultra-filtration process requires more time and resources than traditional milk, making it generally more expensive to produce. Plus, it’s still somewhat of a niche product, which also plays a role in upping the price tag on the final product as well, says Dr. D’Amico. For example, a 52-ounce container of 2% Fairlife sells for $4.48 at Walmart, or just under nine cents an ounce, while a half gallon, or 64 ounces, of its store brand regular 2% milk sells for $2.16, or just over three cents an ounce.
So should you buy ultra-filtered milk?
Although anyone without a dairy allergy can drink up ultra-filtered milk, it may be an especially solid choice for athletes, lactose intolerant folks, and people with diabetes, Harbstreet says. (As well as those who don’t mind spending a little extra on their beverage.)
Using it in place of normal dairy will easily boost your protein by at least a few grams or more, making it helpful for exercisers looking to improve their recovery and muscle repair—especially for those with hectic schedules or not a whole lot of flexibility to always prepare a protein-rich post-workout snack, says Harbstreet. Plus, for people who are lactose intolerant, ultra-filtered milk allows them to enjoy all of the convenience of milk for post-workout recovery (pour a glass and enjoy, no additional prep required) with none of the digestive upset.
It can also benefit folks with diabetes, Harbstreet says. “With the removal of lactose, the carbohydrate content in UF milk is lowered, and, unless flavors and sweeteners are added, there’s no added sugar,” she explains. This alone can make it easier to manage blood sugar levels, but its extra protein helps even more: The macronutrient helps slow digestion and the absorption of carbs, meaning that whatever you eat or drink with your ultra-filtered milk, like pasta or cereal, will be less likely to cause a blood sugar spike, too, she explains. All of this helps maintain balanced blood sugar levels and ward off spikes in general.
And even if you don’t fit into any of these camps—say, you’re simply looking to take in more protein or calcium, and don’t mind spending a few extra bucks—ultra-filtered milk can still be a good choice for you. “Don’t hesitate to try it if you’re interested or curious,” Harbstreet says.
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Originally Appeared on SELF
